Roasted Green Beans with Thyme

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Roasted Green Beans with Thyme
Best fresh from the garden!
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Prep Time 10 minutes
Cook Time 15 minutes
Servings
Ingredients
  • 1 lb Green beans fresh washed, dried, and trimmed
  • 2 tsp olive oil
  • 1 clove garlic minced
  • 1 tbsp thyme leaves fresh
  • 1/4 tsp black pepper ground
  • salt to taste
  • 1 tbsp Asiago, Parmesan or other dry cheese freshly grated (optional)
Prep Time 10 minutes
Cook Time 15 minutes
Servings
Ingredients
  • 1 lb Green beans fresh washed, dried, and trimmed
  • 2 tsp olive oil
  • 1 clove garlic minced
  • 1 tbsp thyme leaves fresh
  • 1/4 tsp black pepper ground
  • salt to taste
  • 1 tbsp Asiago, Parmesan or other dry cheese freshly grated (optional)
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Instructions
  1. Preheat oven to 425 degrees Lay beans out on baking sheet and drizzle oil over them. Season with thyme, salt and pepper. Toss the beans to coat them evenly. Spread in a single layer. Place on a rack in the lower third of oven. Bake 10 minutes then flip the beans, sprinkle with garlic and bake 5 more minutes until softened and browned. Remove from oven, sprinkle with cheese and serve.

Spinach (or any other) Pizza

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Spinach (or any other) Pizza
You can use whatever you have on hand to make a pizza. Easy and delicious
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Prep Time 15 minutes
Cook Time 12-15 minutes
Servings
Ingredients
  • 12 inch Premade pizza crust preferably whole grain
  • 1/2 cup Premade pizza sauce
  • 2 cups baby spinach fresh
  • 5 medium Mushrooms
  • 1/2 cup black olives sliced
  • 1/2 medium onion
  • 1 cup mozzarella cheese shredded (or any Italian cheese)
  • 1 tsp red pepper crushed
  • 1 tsp Oregano or Italian spice mixture
  • 1 tbsp olive oil
Prep Time 15 minutes
Cook Time 12-15 minutes
Servings
Ingredients
  • 12 inch Premade pizza crust preferably whole grain
  • 1/2 cup Premade pizza sauce
  • 2 cups baby spinach fresh
  • 5 medium Mushrooms
  • 1/2 cup black olives sliced
  • 1/2 medium onion
  • 1 cup mozzarella cheese shredded (or any Italian cheese)
  • 1 tsp red pepper crushed
  • 1 tsp Oregano or Italian spice mixture
  • 1 tbsp olive oil
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Instructions
  1. Preheat oven to 450 degrees.
  2. Sautee onions in 2 tsp olive oil, over medium high heat, till translucent. Add sliced mushrooms and sauté another 2 minutes. Add spinach and sauté till limp.
  3. Brush 1 tsp oil on pizza crust. Spread pizza sauce over crust, then vegetable mixture, spices and top with cheese. Bake for 1—12 minutes, until edges of crust are browned and cheese is melted.

Curried Kale

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Curried Kale
A fast and simple side dish which compliments everything.
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Prep Time 10 minutes
Cook Time 15 minutes
Servings
Ingredients
  • 1 bunch kale cleaned and chopped
  • 1/2 medium onion chopped
  • 1 clove garlic minced
  • 2 tsp olive oil
  • 1 tsp curry powder
  • 1/4 tsp ginger
  • 1 cube veggie bouillon low sodium
  • 1/4 cup white wine dry
  • 1/4 tsp black pepper
Prep Time 10 minutes
Cook Time 15 minutes
Servings
Ingredients
  • 1 bunch kale cleaned and chopped
  • 1/2 medium onion chopped
  • 1 clove garlic minced
  • 2 tsp olive oil
  • 1 tsp curry powder
  • 1/4 tsp ginger
  • 1 cube veggie bouillon low sodium
  • 1/4 cup white wine dry
  • 1/4 tsp black pepper
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Instructions
  1. Heat pan on medium high heat. Add oil and sauteé onions and kale until kale is limp.
  2. Stir in garlic, curry, ginger and pepper and cook for 1 minute.
  3. Add the rest of the ingredients, cover, reduce heat to low and cook for 15 minutes.

Breakfast Egg Muffins

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Breakfast Egg Muffins
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Servings
Ingredients
  • 12 large egg
Mix-ins of choice:
  • Veggies like spinach, mushrooms, onions, and tomatoes
  • cheese strong like extra sharp cheddar or parmesan
  • Meat like turkey sausage, turkey bacon (for the carnivores)
  • Herbs like chives, parsley, basil, etc.
  • hot sauce to taste
  • Salt and Pepper to taste
Servings
Ingredients
  • 12 large egg
Mix-ins of choice:
  • Veggies like spinach, mushrooms, onions, and tomatoes
  • cheese strong like extra sharp cheddar or parmesan
  • Meat like turkey sausage, turkey bacon (for the carnivores)
  • Herbs like chives, parsley, basil, etc.
  • hot sauce to taste
  • Salt and Pepper to taste
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Instructions
Prep
  1. Preheat oven to 350 degrees. Grease a regular size muffin tin with a nonstick spray or olive oil. Roughly chop up mix-ins into small pieces (tip: a pizza cutter works great for this task, and a little of the cheese will go a long way).
Mix
  1. Whisk eggs in a medium size bowl; add all mix-ins and whisk again to evenly incorporate. Pour into muffin tin, filling each of the cups approximately half way.
Bake
  1. Bake for 20 to 25 minutes until eggs are set in the middle.
Cool
  1. Remove from oven and use a spoon to gently dislodge muffins from the tin.
  2. Allow to cool on a cooling rack for at least a minute before serving, with a little salt and pepper to taste!

Chocolate Chia Pudding

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Chocolate Chia Pudding
Indulge your sweet tooth with this simple and tasty treat.
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Course dessert, Snack
Cuisine American
Prep Time 10 minutes
Servings
Ingredients
  • 1/4 cup cocoa powder
  • 1/4 cup chia seeds
  • 4 tbsp honey or maple syrup
  • 1/2 tsp Cinnamon ground
  • 1 pinch of salt
Course dessert, Snack
Cuisine American
Prep Time 10 minutes
Servings
Ingredients
  • 1/4 cup cocoa powder
  • 1/4 cup chia seeds
  • 4 tbsp honey or maple syrup
  • 1/2 tsp Cinnamon ground
  • 1 pinch of salt
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Instructions
  1. Place all the ingredients in a high-speed blender and blend until smooth.
  2. Pour into large glass container or divide between glasses or small jars.
  3. Refrigerate overnight or at least four hours.
  4. When ready to serve top with 1/4-1/2 cup fresh berries – delicious with strawberries, raspberries or blackberries.

Mason Jar Veggie Salad

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Mason Jar Veggie Salad
Feel free to add any veggies you like! If you want to add salad greens use a larger mason jar. You can also add other proteins such as cheese, boiled egg, chicken.
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Servings
Ingredients
  • 1 15 oz can garbanzo beans rinsed and drained
  • 24 grape tomatoes cut in half
  • 4 small cucumbers sliced
  • 4 small sweet peppers sliced
  • 1 small bunch Broccoli cut into bite size pieces
  • 1 small bunch Cauliflower cut into bite size pieces
  • 4 16 ounce mason jars
  • 4 tbsp vinaigrette dressing optional
Servings
Ingredients
  • 1 15 oz can garbanzo beans rinsed and drained
  • 24 grape tomatoes cut in half
  • 4 small cucumbers sliced
  • 4 small sweet peppers sliced
  • 1 small bunch Broccoli cut into bite size pieces
  • 1 small bunch Cauliflower cut into bite size pieces
  • 4 16 ounce mason jars
  • 4 tbsp vinaigrette dressing optional
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Instructions
  1. Wash and dry all the jars. In the bottom of each jar, place 1Tbs. dressing.
  2. Add 1/4 can of beans to each jar. Layer into each jar 6 grape tomatoes, 1 cucumber, 1 pepper, 1/4 broccoli and cauliflower
  3. Screw on the top and place in the fridge. Good for 4-5 days.

Cucumber & Tomato Salad

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Cucumber & Tomato Salad
Choose garden fresh ingredients for this classic summer salad.
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Prep Time 10 minutes
Servings
Ingredients
Salad
  • 2 cups cucumbers sliced
  • 2 cups tomatoes cut into 8 wedges
  • 1/4 cups basil chopped
Marinade
  • 1 Tbsp olive oil
  • 2 tsp white balsamic vinegar (or your favorite vinegar)
  • 1 clove garlic minced
  • 1/4 tsp Ground black pepper
Optional
  • 1/4 tsp salt
Prep Time 10 minutes
Servings
Ingredients
Salad
  • 2 cups cucumbers sliced
  • 2 cups tomatoes cut into 8 wedges
  • 1/4 cups basil chopped
Marinade
  • 1 Tbsp olive oil
  • 2 tsp white balsamic vinegar (or your favorite vinegar)
  • 1 clove garlic minced
  • 1/4 tsp Ground black pepper
Optional
  • 1/4 tsp salt
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Instructions
Salad
  1. Toss the sliced cumbers, tomatoes and basil together in a bowl.
Marinade
  1. Whisk oil, vinegar, garlic and pepper together. Add to salad and toss. Refrigerate until ready to serve.
Optional
  1. Sprinkle with a finishing salt (or any salt) and toss.

Fresh Tomato Sauce

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Fresh Tomato Sauce
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Servings
Ingredients
  • 4-6 lbs tomato Ripe
  • 2 Tbsp lemon juice or Red wind Vinegar
  • 1/2 tsp salt optional
  • 1 tbsp olive oil optional
Servings
Ingredients
  • 4-6 lbs tomato Ripe
  • 2 Tbsp lemon juice or Red wind Vinegar
  • 1/2 tsp salt optional
  • 1 tbsp olive oil optional
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Instructions
  1. Bring a large pot of water to a boil over high heat. Fill a mixing bowl with ice and water and place close to the stove. Also have a mixing bowl ready. Tomatoes will go from boiling water to ice bath the mixing bowl to blanch and remove the skin.
  2. Core out the stems from the tomatoes and cut a shallow “X” on the bottom of each tomato.
  3. Drop several tomatoes into the boiling water. Cook until you see the skin starting to wrinkle and split – for about a minute. Next move tomatoes from boiling water to the ice bath. When cooled move to the mixing bowl. When all are done empty the boiling water (you’ll use this for the sauce.) Next, use your hands or a paring knife to strip the skins from the tomatoes.
  4. If you like a smooth sauce, pulse tomatoes in a food processor in batches to the consistency you like and transfer to the large stockpot. If you like a chunkier sauce skip processing, roughly chop and place tomatoes in stockpot. Bring the tomato sauce to a simmer over medium heat. Continue simmering for 30 to 90 minutes, stirring occasionally, until the sauce reaches the taste and consistency you like. When finished cooking, stir in lemon juice or vinegar oil and salt. Add more lemon juice or vinegar to taste.
  5. This recipe freezes well. You can also be creative and add pepper and fresh garlic or herbs such as oregano, basil, parsley, etc. at the end of the cooking.

Gingered Shrimp Cucumber Stir-Fry

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Gingered Shrimp Cucumber Stir-Fry
Great summer-time recipe when you are looking for creative ways to use all those cucumbers from your garden or CSA. Serve over rice.
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Prep Time 20 minutes
Cook Time 5 minutes
Servings
Ingredients
  • 12 oz shrimp peeled and deveined
  • 3 medium cucumbers
  • 2 tbsp sesame oil
  • 1 tbsp fresh ginger minced
  • 1 clove garlic minced
  • 1/4 cup green onions or chives thinly sliced
Sauce
  • 2 tbsp sherry
  • 1 tbsp low sodium soy sauce
  • 2 tsp cornstarch
  • 1 tsp sesame oil
  • 1/2 tsp sugar
  • 1/2 cup vegetable broth
Prep Time 20 minutes
Cook Time 5 minutes
Servings
Ingredients
  • 12 oz shrimp peeled and deveined
  • 3 medium cucumbers
  • 2 tbsp sesame oil
  • 1 tbsp fresh ginger minced
  • 1 clove garlic minced
  • 1/4 cup green onions or chives thinly sliced
Sauce
  • 2 tbsp sherry
  • 1 tbsp low sodium soy sauce
  • 2 tsp cornstarch
  • 1 tsp sesame oil
  • 1/2 tsp sugar
  • 1/2 cup vegetable broth
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Instructions
  1. Cut ends from cucumbers, slice in half vertically and scoop out seeds. Cut into 2 inch sections lengthwise and then into 1/4 inch sticks. Set aside. Prepare sauce and set aside. Heat wok or pan over medium high heat. Add oil. When hot, add garlic and ginger and stir-fry 20 seconds. Add shrimp and stir-fry for 3 minutes. Remove from pan and add cucumbers and onions. Stir-fry for 1 minute. Add shrimp and sauce to pan. Bring to a boil, increasing heat if necessary. Stir until sauce thickens and you're done!
Sauce
  1. Whisk sauce ingredients together.

Kale Chips

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Roasted Kale Crisps
An easy healthy alternative to chips.
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Servings
Ingredients
  • 1 bunch kale washed and dried well
  • 1 lemon
  • Sea salt to taste
  • garlic powder to taste
Servings
Ingredients
  • 1 bunch kale washed and dried well
  • 1 lemon
  • Sea salt to taste
  • garlic powder to taste
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Instructions
  1. Preheat oven to 400 degrees F. 

  2. Line a baking sheet with parchment paper or spray with high heat oil spray such as grapeseed or sunflower. Lay kale leaves in a single layer on the prepared baking sheet.
  3. Lightly sprinkle sea salt and garlic powder over the kale.
  4. Roast kale for 8-10 minutes in preheated oven. Kale should be crispy and lightly browned mostly dark green. The leaves will crisp further on sitting. Make sure they retain their color – if they get too dark, the flavor will be bitter. If some leaves don’t look too crispy, turn them over and bake for another 1-2 minutes, then remove.
  5. Drizzle lemon juice over the kale and enjoy!
  6. Note: Crisps do not store well so make what you want to eat!
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On Track Lifestyles
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The information contained on this blog, website, and related content (such as Instagram or Facebook posts) are of a general nature and intended as a self-help tool, for your own use. While all content is written by a registered dietitian and strives to provide only accurate, scientific-based information, your specific health needs may or may not apply to the content contained on this website and related content. It is not intended to diagnose or treat any specific medical condition.  All content is copyrighted, and must be used only with permission and citation to ontracklifestyles.com.  Neither Kitty Finklea, RDN, LD, Anita Longan, RDN, LD or On Track Lifestyles, LLC shall be liable for any direct, indirect, incidental, consequential, or other damages which may result from the information and content. Furthermore, you are advised to consult a licensed health care professional before starting any supplement, dietary, or exercise program. These statements have not been evaluated by the Food and Drug Administration. Products on this website or linked to this website are not intended to diagnose, treat, cure, or prevent any diseases.

By viewing this website or anything made available on or through this website, you are agreeing to accept all parts of this Disclaimer.

 

Copyright 2020 On Track Lifestyles. All Rights Reserved.

On Track Lifestyles
PO Box 13641
Florence, SC 29505

View our Privacy Policy

(843) 580-4335 – Phone
(888) 803-4919 – Fax

ontracklifestyles@yahoo.com

For Educational and Informational Purposes Only

The information contained on this blog, website, and related content (such as Instagram or Facebook posts) are of a general nature and intended as a self-help tool, for your own use. While all content is written by a registered dietitian and strives to provide only accurate, scientific-based information, your specific health needs may or may not apply to the content contained on this website and related content. It is not intended to diagnose or treat any specific medical condition.  All content is copyrighted, and must be used only with permission and citation to ontracklifestyles.com.  Neither Kitty Finklea, RDN, LD, Anita Longan, RDN, LD or On Track Lifestyles, LLC shall be liable for any direct, indirect, incidental, consequential, or other damages which may result from the information and content. Furthermore, you are advised to consult a licensed health care professional before starting any supplement, dietary, or exercise program. These statements have not been evaluated by the Food and Drug Administration. Products on this website or linked to this website are not intended to diagnose, treat, cure, or prevent any diseases.

By viewing this website or anything made available on or through this website, you are agreeing to accept all parts of this Disclaimer.

 

Copyright 2020 On Track Lifestyles. All Rights Reserved.